MURPH Modifications with Sandbags and a Vest
MURPH is the most popular single-day workout event in the country. I’m not much for chasing trends just because, but honoring Memorial Day’s meaning with a little sweat is something we definitely get behind. If you’re on the fence, I say go for it.
Because I have a *****-*** elbow, I have to modify the workout. I trade out pull-ups for sandbag rows. The main point here is to say, do what you gotta do and prescriptions can be modified (or ignored entirely).
The full workout will look like this for me:
Buy-In: 1 Mile at 80# (Vest + Sandbag), then:
10 ROUNDS:
20 Bent Over Sandbag Rows (straight lower back)
20 Push-Ups (eyes forward back straight chest hits the ground!)
30 Squats (femurs parallel or zero rep yourself - GET SOME)
Cash Out: 1 mile at 80#
Then I’ll bask in the glory of my pool of sweat and raise a cold one to the fallen with emily and some friends.
Note: If you don’t have a vest, it’s OK.
If you don’t have a sandbag, it’s OK.
If you have to walk, that’s OK.
If you want to challenge yourself to go really fast or hard or for time, go for it! It’s up to you. I do the 80# ruck instead of the 20# run because my body prefers rucking. You do you.
If all you have is your body, modify it to do what you can, with what you have, where you are.
And this is important: Memorial Day is best when shared — call a buddy up and do it together!
